Healthy Bladder Habits for Optimal Women's Health

Maintaining a healthy bladder is crucial for overall women’s health and well-being. As a women’s health physiotherapist, I have observed that adopting certain habits can significantly contribute to bladder health. In this article, we will explore what constitutes normal bladder habits and how we can support your bladder health.

Bladder habits: What is normal?

1. Frequency: Every 2-3 hours or 6-8 times per day

2. Feeling the complete bladder emptying

3. No pain with urinating

4. Wiping from front to back

5. No leakage on the way to the toilet

6. No leaking during sneezing, coughing, laughing

7. No straining to urinate or opening bowels

Supporting healthy bladder habits:

1. Stay hydrated:

   Maintaining proper hydration is essential for bladder health. Ensure you drink adequate amount of water throughout the day to support optimal bladder function. Dehydration can cause bladder irritation which can give you the urge to feel like you need to urinate more often.

2. Maintain a balanced diet:

   Eating a balanced diet rich in fiber can prevent constipation, which in turn, reduces pressure on the bladder and pelvic floor muscles. This helps to avoid straining during urination and bowel movements.

3. Pelvic floor exercises:

   Pelvic floor exercises strengthen the muscles that support the bladder and help prevent leakage during activities like sneezing, coughing, or laughing.

4. Practice good bathroom habits:

   Wiping from front to back after using the bathroom can reduce the risk of bacteria spreading to the urethra, minimizing the chance of urinary tract infections.

5. Pelvic floor support:

   Consider using products designed to support the pelvic floor during activities that may put extra pressure on the bladder, such as sneezing or exercising.

6. Empty your bladder regularly:

   Avoid holding urine for extended periods. Empty your bladder when you feel the urge to do so, as delaying urination can lead to bladder discomfort and potential issues.

Prioritising healthy bladder habits is essential for women’s health and overall well-being. By understanding what constitutes normal bladder habits and adopting supportive practices, you can maintain optimal bladder health. Remember to stay hydrated, practice pelvic floor exercises, and seek professional advice when needed. Empower yourself with knowledge and take charge of your bladder health for a happier and healthier life.